Shoulder clicking during pressing occurs when structures within or around the joint create audible sounds as they move over each other or through restricted spaces. The click can come from the labrum catching on the humeral head, tendons snapping over bony prominences, bursa friction, or scapulothoracic motion. Painless clicking is usually benign, but clicking with pain indicates tissue damage or instability requiring attention. Research published in the American Journal of Sports Medicine found that labral tears, rotator cuff pathology, and biceps tendon instability are common sources of painful clicking in the shoulder (PMID: 15827355). The study confirmed the clinical importance of distinguishing painful from painless clicking. This article explains the causes of shoulder clicking during pressing and provides exercises to address factors contributing to problematic clicking. Sources of Shoulder Clicking Multiple structures create clicking sounds: Labral involvement: The labrum is cartilage that deepens the shoulder socket. Tears or fraying in the labrum can catch on the humeral head during movement, creating a click or pop. This is more concerning when painful. Biceps tendon movement: The long head biceps tendon travels through a groove in the humeral head. Instability in this groove or tendon inflammation can create clicking as the tendon moves during pressing. Subacromial clicking: The subacromial bursa or rotator cuff tendons can create sounds as they move through the subacromial space during pressing. Thickened bursa or tendons are more likely to click. Scapulothoracic clicking: The scapula slides over the rib cage during pressing. Friction between these surfaces can create clicking from bursa, bone spurs, or soft tissue catching. Cavitation: Gas bubbles forming or collapsing in the synovial fluid create popping sounds similar to knuckle cracking. This is benign and painless. AC joint clicking: The acromioclavicular joint can develop arthritis or degeneration, causing clicking at the top of the shoulder near the collarbone during pressing. A study in Clinical Orthopaedics and Related Research demonstrated that clicking associated with pain had identifiable structural pathology in 68% of cases, while painless clicking rarely had significant findings (PMID: 16906111). Painful vs. Painless Clicking The distinction is critical for determining clinical significance: Painless clicking characteristics: Consistent, reproducible sound without associated pain. No feeling of catching or instability. No progressive worsening. Often present for years without change. Typically benign and requires no treatment. Painful clicking characteristics: Associated with sharp pain, catching sensation, or feeling of something moving out of place. May have intermittent locking or reduced motion. Often recent onset or progressively worsening. Indicates structural pathology requiring evaluation. New onset clicking: Clicking that begins suddenly or after injury is more concerning than longstanding clicking. New clicking suggests tissue change requiring attention. Clicking with weakness: Clicking accompanied by weakness or giving way indicates significant pathology, possibly rotator cuff tear or severe instability. Clicking During Different Pressing Phases When clicking occurs provides diagnostic clues: Early in press (bottom position): Suggests anterior labrum, subscapularis, or biceps involvement. The structures are maximally stressed in this position. Mid-range pressing: May be subacromial clicking from bursa or rotator cuff passing through the space. Could also be scapulothoracic. At lockout: Often AC joint clicking as the joint is compressed at full elevation. Can also be scapular clicking from end-range positioning. During lowering: Eccentric loading changes tissue tension. Clicking on descent suggests instability or poor motor control. Primary Exercises for Shoulder Stability These exercises address factors contributing to problematic clicking. 1. Controlled Arm Elevation Why this works: Slow, controlled elevation trains smooth scapulohumeral rhythm. Eliminates compensatory patterns that contribute to clicking. JME 44 Starting with your hand at the side, bring your arm up, over your head, then back down to the side. 2. External Rotation Strengthening Why this works: External rotators center the humeral head in the socket. Better centering reduces clicking from malalignment during pressing. JME 47 With your arms at a 90 degree angle, rotate them both up and down - keeping your shoulders in the same position. 3. Scapular Retraction Why this works: Scapular stability prevents excessive motion that can create clicking. Retraction strength stabilizes the platform for pressing. JME 165 Either sitting or standing, squeeze your shoulder blades together. 4. Cross Body Stretch Why this works: Posterior capsule tightness affects humeral head positioning. Stretching optimizes joint mechanics and may reduce clicking. JME 52 Hug one arm across your body for a gentle stretch. Supporting Exercises Additional movements address contributing factors. 5. Hands Behind Back Why this works: Opens anterior structures and balances capsular tension. Addressing tightness can reduce clicking from restricted motion. JME 55 Bring your hands together behind your back and extend for a shoulder stretch. 6. Arm Circles Why this works: Circumduction promotes smooth motion through all ranges. Regular movement maintains the paths structures travel. JME 56 Rotate one arm up and down around your elbow. 7. Internal Rotation Mobility Why this works: Balanced mobility in all directions reduces compensatory clicking. Internal rotation restrictions affect overall mechanics. JME 49 Try to touch your hands behind your back - with one arm coming from above and the other below. 8. Upper Trap Stretch Why this works: Upper trap tension affects scapular positioning. Release improves scapulothoracic mechanics that may contribute to clicking. JME 10 Have your fingertips face forward and tilt your head to that side. Then rotate for your fingertips to face backward and tilt your head to the other direction. Pressing Modifications for Clicking Technique adjustments may reduce clicking: Controlled tempo: Slow, controlled pressing and lowering eliminates ballistic movements that exacerbate clicking. Use 2-3 second eccentric and pause at bottom. Optimal pressing plane: Find the pressing angle where clicking is minimal. This may be slightly forward or backward from your current path. Grip width adjustment: Narrower or wider grip can change the stress pattern and sometimes eliminate clicking. Range of motion modification: If clicking occurs at specific depths, work above that range until strength and stability improve. Focus on scapular position: Maintain strict scapular retraction throughout pressing. Scapular motion can contribute to clicking. When Clicking Requires Professional Evaluation Seek assessment for: Painful clicking: Any clicking associated with pain suggests structural pathology requiring diagnosis. Clicking with catching: Sensation of the shoulder catching or getting stuck indicates tissue involvement, possibly labral. New onset clicking after injury: Clicking beginning after trauma or injury suggests tissue damage. Progressive clicking: Clicking that worsens over time or interferes with function requires evaluation. Clicking with weakness or instability: These combinations suggest significant pathology like rotator cuff tear or severe instability. Diagnostic Tests for Problematic Clicking Professional evaluation may include: Clinical examination: Specific tests can reproduce clicking and identify likely sources. O'Brien's test for labrum, Speed's test for biceps, palpation for AC joint. MRI or MR arthrogram: Imaging visualizes soft tissues including labrum, rotator cuff, and biceps tendon. Arthrogram adds contrast for better labral visualization. X-rays: Identify AC joint arthritis, bone spurs, or calcifications that might create clicking. Diagnostic ultrasound: Dynamic imaging allows visualization of structures during movement, potentially identifying clicking sources. Treatment Options for Problematic Clicking Management depends on the underlying cause: Physical therapy: Addresses muscle imbalances, mechanics, and stability for most clicking causes. Activity modification: Temporary avoidance of positions or loads that provoke clicking allows symptom resolution. Anti-inflammatory measures: If inflammation contributes (bursitis, tendinitis), ice and NSAIDs may help. Injection therapy: Corticosteroid injection can reduce inflammation for bursitis or tendinitis contributing to clicking. Arthroscopic surgery: Labral tears, biceps pathology, or symptomatic bursa may require arthroscopic treatment if conservative care fails. Living With Benign Clicking If clicking is painless and stable: No treatment needed: Painless clicking that has been present for years without progression requires no intervention. Maintenance exercises: Continue strength and mobility work to maintain shoulder health despite clicking. Monitor for changes: Watch for pain development, catching, or progression that would change management. Optimize mechanics: Good technique reduces wear on clicking structures even if clicking persists. Common Mistakes With Shoulder Clicking Ignoring painful clicking: Dismissing clicking with pain can allow structural damage to progress. Unnecessary treatment for painless clicking: Pursuing aggressive treatment for benign clicking creates unnecessary risk and cost. Continuing aggravating activities: Repeatedly loading positions that create painful clicking worsens tissue damage. Self-diagnosis: Assuming the source of clicking without evaluation can miss treatable pathology. Expected Timeline for Improvement Painless clicking often never changes and requires no treatment. Painful clicking from muscle imbalances or mechanics may improve in 6-8 weeks with targeted exercise. Structural causes like labral tears may persist or require surgical intervention. Post-surgical recovery from arthroscopy takes 4-6 months for return to full activity. Start Moving Better Today Shoulder clicking during pressing comes from various structures moving through the joint during loaded motion. Painless clicking is usually benign while painful clicking indicates pathology. Understanding the source and significance guides appropriate management. These exercises optimize shoulder mechanics that may reduce problematic clicking. simplmobility provides joint-specific shoulder mobility programs designed for strength training. Each routine takes 2-3 minutes and includes movements supporting shoulder stability and mechanics. Try simplmobility Free for 14 Days Frequently Asked Questions Is shoulder clicking during pressing normal? Painless clicking is common and often benign. If clicking is not associated with pain, catching, weakness, or progression, it typically requires no treatment. Will shoulder clicking lead to arthritis? Painless clicking does not cause arthritis. Painful clicking from structural pathology like labral tears might contribute to degenerative changes if left untreated long-term. Should I stop pressing if my shoulder clicks? Painless clicking alone is not a reason to stop pressing. If clicking is associated with pain or functional problems, modify activities and seek evaluation. Can strengthening exercises eliminate shoulder clicking? Exercises can improve mechanics and stability, which may reduce clicking from muscle imbalances or poor control. Structural clicking from tears or anatomical variants may persist regardless of strengthening. Does shoulder clicking mean I have a labral tear? Not necessarily. While labral tears can cause clicking, many other benign causes exist. Painful clicking with catching or instability is more suggestive of labral involvement.